CrossFit and Personal Training

a) WARM UP:

3 Rounds:

• Run to the end of the gym and back
• 10 scap push ups
• :20 secs side plank
• 10 jumping jacks

b) STRENGTH/SKILL:

Superset x 5 rounds:

• 6 reps – Bench press (50% 1 RM)
• 1 conan (2 rotations around box – 1 clockwise, 1 count clockwise) (video: https://www.youtube.com/watch?v=g6iTL1Sa89w)

Rest 2:00

c) WOD:

20 min AMRAP:

• 2 lengths (20m) – single arm overhead walk (db/kb – moderately heavy)
• 1 length (20m) – sled pull (walking forward – 135/115)
• 10 db thrusters – use one dumbbell (hold the dumbbell by the ends)